Lesson Level : 1
Ground Plyos
lesson
The Lesson
Plyometric jumping is about combining force with speed in rapid succession. The speed of each explosive jump should help build more momentum up.
Demonstrate five plyometric jumps over five lines on the ground which are four steps (heel-to-toe) apart from each other.
Chest should remain up, the jumps must be two-feet together, and you should not pause on any jump. The landing momentum of each jump should be redirected back up for the next jump.
Use visible lines on the ground - chalk lines / string / etc...
Repeat three times.
Challenge Details
Guidelines to successfully accomplish the challenge.
distance.
Must be more than x4 times the distance of a Foot-Step (toe-to-heel)
+ / -
You can use any distance that is more than specified.
Multiplier
x4 times the specified amount.
Details
Each of the five lines should be 4-steps apart.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions in total.
landing.
Your landing must be Both Feet (Ball of the foot)
Momentum
Your momentum should be Plyometric once you have landed.
Details
Landing two feet.
takeoff.
Your takeoff must be Start with both hands and both feet.
Momentum
Your momentum should be Plyometric once you have taken off.
Details
Takeoff two feet.
speed.
You must complete and demonstrate at Running-Pace
+ / -
Your speed can be more than specified.
Details
Speed of jump movement should be fast.
orientation.
Your orientation must be Start and Finish facing the same direction.
Details
Finish facing the same direction as your starting direction.
